PM: 65 min :: 10M (10x150m hill sprints; 1 mile 5:20)
Ran with a bit of an upset stomach tonight, which made for a rather uncomfortable workout. I ran the hill sprints on East River Rd behind CMU. They averaged about 1-2 seconds faster than I ran them previously this winter. A lot of that has to do with the fact I was wearing fewer layers of clothes this time around as well as I'm rested, but it was encouraging nonetheless. On the way back I decided to run a hard mile going by what feels like somewhere between marathon and tempo effort. I went through 1/2 mile in 2:35 so I backed off some and ran fairly relaxed the rest of the way.
I've decided to follow the Daniels Training Formula (loosely) as I key on TCM. It calls for two workouts a week with most efforts at threshold or marathon effort. As I read over the program it looked intriguing and I figured it would be interesting to try something new. I'll have to switch some things around since I would still like to get a 3 hour run in every 3-4 weeks and I'll probably add in some hill work. Part of the program is also selecting a peak mileage for the training cycle. My first inclination was to go back up to 130-140 range, but as I have class two nights a week this summer/fall and the hard workouts on the schedule look to be pretty demanding, I think 115-120 will suffice. If I learned anything from the 100k it was that it is better to come in with less volume and healthy than high volume and aching.
Best of Tina Fey on Weekend Update
How many times can they say Butt-naked ho'?
The Sims do "Convoy" (this here's Rubberduck. You copy Big Ben.)